Water Aerobics Resistance Training

Water is a safe and effective place of exercise for almost all populations. The resistive properties of water make it an ideal setting for low-impact workouts that include aerobic, strength, flexibility and balance components. Water aerobics classes blend these components to do more than improve aerobic capacity. Building muscle strength and flexibility is a primary goal in private, semiprivate and group settings. The direction of an instructor will ensure that your workouts are safe, dynamic and fresh.

Function

Water's buoyancy decreases the impact on your joints by up to 90 percent in chest-deep water, making it a workable choice if you are limited by musculoskeletal issues from injury, disease or being overweight. Your working heart rate may be lower in the water due to hydrostatic pressure and your body's response to it and the water's temperature. The use of a heart rate monitor will help you work at the proper intensity.

Benefits

Working out in the pool has broad appeal. Athletes of all types cross-train in the water to improve their core strength and performance, seniors swim and take classes to stay active and mobile, while expectant mothers perform aerobics and resistance training in the water to maintain healthy body weights during pregnancy. In all cases, working against the force of the water overloads your muscles and forces them to adapt and become stronger.

Significance

The American Council on Exercise states that one of the greatest benefits of water exercise is its effect on flexibility. Because the effects of gravity are limited, you are able to move your joints through a wider range of motion and achieve increased flexibility. In October 2009, studies were presented at the annual World Aquatic Health Conference that demonstrated how water workouts improve bone density and increase muscular and cardiovascular strength on a par with running.

Programs

Local nonprofit organizations and full-service health clubs with indoor and outdoor pools schedule water aerobics classes that target various fitness levels. Many programs utilize apparatus to increase the effects of water resistance. Foam barbells, belts, bands, kickboards and steps alter the surface area and buoyancy of water and create a more intense workout. Review the available formats to choose the appropriate challenge to your circumstances.

Considerations

Consult your physician before beginning a water aerobic resistance training program, particularly when medical concerns are present. Training in the water is a safe choice for most people and is a valuable form of physical activity. Group programs frequently take place in water 3 to 5 feet deep, where the ability to swim is not a requirement. Bathing caps, swim shoes and goggles may be required by some facilities.